Peanut Butter Muffins

(updated 2016)

1 cup rolled oats
½ cup steel cut oats
1/2 cup 100% peanuts chunky peanut butter, NSA
(I used Crazy Richard’s brand smooth or Krema brand) 
2 Tablespoons Brown sugar
1/4 cup Honey
1 Tablespoon cinnamon
2 teaspoons clear vanilla
¼ teaspoon butter extract
1/2 cup water
12 egg whites

Preheat oven to 350 F.
In large mixing bowl, stir together all dry ingredients and peanut butter. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Will be really runny so don’t worry.
Allow to sit for 15 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section.
Bake for 15-20 minutes. Remove from oven and cool in pan for about 10 minutes. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B
1-1 1/2 T. Peanut butter (healthy fat)


I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.
You can also add about 6-10 Ghiradelli 60% Cacao bittersweet chocolate chips to each muffin before baking...adds a few calories, but yummy!

Apple Crumble Recipe

(no flour or eggs)

(updated 2016)

Topping-
In medium mixing bowl, combine the following:
2 ¼ cups rolled oats
1 1/2 cups puffed brown rice
¼ cup Honey 
¼ cup Sucanat or brown sugar
2 Tablespoons oat bran
¼ cup flaxseed meal
½ teaspoon nutmeg
1 Tablespoon cinnamon
1 teaspoon clear vanilla (with no sodium or corn syrup)
½ cup water
¼ teaspoon butter extract
Set aside.

Bottom layer:
6 McIntosh apples, peeled, cored and sliced (or a mix of sweeter apple varieties)
¼ - 1/3 cup water

Slice apples into 10 x 10 silicon baking dish and sprinkle with water.
Spread topping evenly over apples.
Bake at 360 degrees for 45-60 minutes.
Allow to cool.
Keep refrigerated.

About Sugar Substitutes and other ingredients....

When I first developed some of these recipes on this blog, I was still using Splenda and other artificial sweeteners. Over the past few years and after researching the use of some of these, I decided that a little REAL natural sweetener is better than a lot of the artificial kind. So I reworked a lot of my more popular recipes (mainly the muffins and my nsa applesauce) using honey, agava nectar and other natural sugars. Most of the reworked recipes are included in my cookbook along with the sugar free versions for those still wanting to go that route. Most of these substitutions are straight up (i.e. 1/2 c. Splenda would now be 1/2 c. agava nectar) If using honey, I sometimes use slightly less of that than since honey is sweeter.


Also the use of sea salt and healthy fats like coconut oil, flaxseed meal, and olive oil is also now an option that I have been incorporating into my recipes too. Especially good is adding about a Tablespoon of olive oil to the Basil Tomatoes and Mushroom Italiano recipes just before baking. Don't be afraid to use a little of these healthy fats. They ARE a necessity for better health!


Another ingredient I am experimenting with adding to some of my recipes (most notably the muffins) is a high quality Whey Protein Powder. I wanted to boost the protein content  in these to make them a more complete meal and think this is a good way to go. I will update you when I have gotten some results!


I have also posted more recipes on my Facebook page Berger Bites for Healthy Appetites.
along with some pictures of some of the recipes in process and after they are cooked.


Feel free to leave comments and if you try some of the recipes, let me know how they turned out for you!


Thanks and Happy Cooking!

No Sugar Added Applesauce

Updated my NSA Applesauce Recipe I posted a few years ago...

This summer I had too many apples and not enough refrigerator space. I saw a recipe that called for freezing apples before peeling and cooking them...I was also looking for a great way to make my own NSA Applesauce..so..I combined my ingredients (less the sugar/Splenda) and the freezing apple technique and it produced a keeper of a recipe!! Since I didn't have time to wait to peel the apples, I just left the peels in the applesauce too..saved a LOT of time...and the peels added fiber!! This recipe is 100% ON PLAN for any Six Week Body Makeover readers too!!
If you try it, please feel free to leave comments or suggestions! Thanks!

Quick and EASY No Sugar Added Applesauce

12 McIntosh apples washed thoroughly, cored and quartered (yes, leave the skin ON!)(or any other kind of sweet/slightly tart apples will work too. I always use McIntosh for best results, but a mix of all sorts of apple varieties (Fiji, red delicious, Jonathan, JonaGold, Golden Delicious, Cortland, Stamen, etc. is now my new favorite! Just don't use Granny Smith apples - too hard and too tart) 

1 cup water

1 teaspoon cinnamon (or to taste)

1 ½ tablespoon fresh lemon juice (about the juice from one small lemon) (or about 1/4 teaspoon Tru Lemon powder)

1 teaspoon clear vanilla (with no sodium or corn syrup)

(prepared apples can be bagged and frozen to save prep time in the future)

When ready to cook applesauce, place water and apples (don't peel) in medium saucepan and cook over medium heat until apples are mushy. Remove from heat. Whisk with a fork until apples get to a consistency you like (may be a little chunky) and the peels are free floating. Leave the peels in for extra fiber! They are chewy, but good and add a unique texture! Add remaining ingredients and stir until well blended. Allow to cool. Refrigerate in tightly sealed container. Makes about 4-6 cups. Tastes better the next day and you can freeze this too!!

For a special treat (but not as healthy), add about 5 large marshmallows to the hot/warm applesauce. Allow them to melt slightly, stir carefully, then chill. Yummy!!

Cookbook Corrections - as of 6-30-10

The following items are corrections to my cookbook:


Page 78 - Honey Crunch Bars - Missing ingredient - 1/4 cup Ghiardelli 60% Cacao Chocolate Chips
(You can do this recipe without them if you want)


I will add to this list as they are found!!

Cookbooks have arrived!!!

One box of my cookbooks arrived yesterday! The rest should be here today!

Here are some pictures of the real thing!!!

Cover
This was hard to photograph since it is
laminated and VERY shiny!

Recipes
Lots of open space around most of the recipes
for notes and comments!!

Section dividers

Dividers all have great tips and information on the back!
(I didn't write that part - it came with the cookbooks!)

For ordering information and other pictures, visit my Facebook page:

Berger Bites for Healthy Appetites

You do NOT need to have a Facebook account to access that page and all the information posted there. If you would like to leave a comment there, then you must have a Facebook account. Comments and questions can also be posted on this blog!

All cookbook orders postmarked by Friday June 18, 2010 will be entered in a drawing for (at least) two of my handmade baskets!

I also posted some new pictures of recipes that are in the cookbook and also some new ones that will be in volume II!!
Thanks!!!

Five Things You Can Do TODAY to Get Yourself on the Road to Better Health!

A lot of people want to 'clean up their act' so to speak when it comes to food and exercise...they want to lose weight and gain good health...but once they see this long list of things they need to change, they get overwhelmed and just say forget it...

So..here are 5 things you can do TODAY to get you on your way to better health! If you can't do all 5, then pick 2 or 3 and start there..Make a conscious effort to do these every day for a week...then add the rest and do them for another week! See how you feel....habits don't start just like that..you have to force yourself to do things sometimes, but the rewards are usually worth the effort...

#1 - Drink more plain, unaltered water!! Tap water is just fine..Shoot for 8-10 glasses (like 100 oz. or so total) Coffee, tea and sodas DON'T count - even sugar free ones...just plain water... [For those of you who don't drink a lot of water now, this can be really hard at first..aim for adding 2-3 glasses to what you already drink and work your way up to the 8-10 per day] Also..drinking this much water really flushes you out! Bathroom breaks will increase...just a warning!! LOL But that calms down after a while...

#2 - Get 7-8 hours of sleep every night...I know I function much better when I get my full 7-8 hrs...less than 6 and I am a zombie!

#3 - Eat more fresh fruits and veggies - If you already eat a lot - GREAT - if you don't, eat a banana or some grapes for a snack instead of potato chips and junk food! Frozen Banana Slices are really good on a hot day too!

#4 - Get moving!! Instead of spending hours on end on the computer, get outside and go for a walk, play with your kids, just do something that gets your heart pumping and body moving! A nice walk with your family after dinner is not only great for your health, but a great time to spend together as a family!
Shoot for 30 - 45 minutes a day...5-6 days a week...

#5 - Eat breakfast every day! A REAL food breakfast, not a cup of coffee full of junk from Starbucks! Try to include a protein, a starchy carb and a piece of fruit too! Believe it or not, a Peanut butter and jelly sandwich on whole grain bread (not white bread) is actually a really good complete meal if you use peanut butter that is just peanuts, jelly that has no sugar added (like Simply Fruit) and whole grain bread!


Small changes lead to big rewards if you just have the patience and willingness to do it and continue doing it!!

:-)